Avoid unnecessarily adding fat to food
Do not overthink this one. If you add less fat to foods, you will eat fewer calories and hence lose more weight. Fat is necessary in our diet and most of us eat adequate amounts of fat through cheese, meat, poultry, fish, nuts, and dairy products.
Remember healthy fats help with satiety and most foods that contain fat also contain protein and additional vitamins and minerals such as iron, zinc, B12, and more. Some of the healthiest fats include olive oil, peanut oil and canola oil. Nuts and seeds are a good fat source as well. The fats found in fish such as salmon, tuna, and makerel are also considered healthy. Vegetable oil fats are second best.
Animal fats, coconut oil and palm kernel oil are not as healthy. Hydrogenated and partially hydrogenated oils found in products like margarine and many processed foods are the worst. Hydrogenated fats go through a heating process that has been shown to negatively impact cholesterol levels and overall health. The body just doesn’t know how to process these fats versus naturally occurring fats. Spinning(R) 8-week weight loss program
How to do it:
- Stick to the healthy fats such as olive oil or canola oil for cooking and baking.
- If having a salad, add olive oil and vinegar versus ranch dressing.
- Avoid margarine and “tub” spreads.
- Avoid frozen foods, breaded foods and french fries. Most have been pre-fried before they were frozen.
- Pick peanut or almond butter for toast versus cream cheese or butter.
- Pick hummus or salsa for vegetables versus creamy dips
- Avoid deep fried foods